Combat Arthritis with Food
In this article, we will discuss the worst food choices, along with some great treatment options like Omnilux LED therapy, primarily used for skin conditions and wound healing, though there is limited evidence to suggest its effectiveness in directly treating arthritis.
Sugary drinks and alcohol can worsen arthritis symptoms due to their potential to increase inflammation, making it advisable to limit or avoid them in arthritis management.
10 Worst Foods and Drinks to Avoid
Below are a few things you'll want to stay away from if you have arthritis:
- Processed foods: These foods, such as baked goods and prepackaged meals and snacks, contain trans fats that can trigger systemic inflammation.
- Omega-6 fatty acids: These are healthy in small doses. Avoid eating an excessive amount.
- Refined carbohydrates: Also called refined grains, can cause a spike in blood glucose, resulting in an increase in inflammation in the body.
- Alcohol: Consuming too much alcohol can increase inflammation and other health-related risks.
1. Fatty Fish
Fatty fish, like salmon, mackerel and sardines, are abundant in omega-3 fatty acids. These healthy fats help suppress inflammation in the body and reduce the symptoms of arthritis. Regular fatty fish consumption can also contribute to improved heart health and overall well-being.
2. Leafy Greens
Leafy greens, such as spinach, kale and swiss chard, contain phytochemicals that combat inflammation. They help protect against cellular damage and promote joint health. Incorporating leafy greens into salads, smoothies or sautés can contribute to a nutritious and anti-inflammatory diet.
3. Berries
Berries, including strawberries, blueberries and raspberries, are an excellent source of antioxidants and anti-inflammatory compounds. They can help reduce arthritis symptoms by neutralizing free radicals and reducing inflammation. Enjoy berries as a snack, add them to your breakfast cereals or yogurts, or use them to prepare refreshing smoothies.
4. Turmeric
This golden spice is widely used in traditional medicine. Turmeric contains a powerful compound called curcumin, which possesses anti-inflammatory properties that can aid in managing arthritis symptoms. Incorporating turmeric into your diet by adding it to curries, soups or golden milk can provide relief from joint pain and stiffness.
5. Extra Virgin Olive Oil
Extra virgin olive oil contains monounsaturated fats and antioxidants that help to reduce inflammation in the body. The oil also contains a compound called oleocanthal, which works similarly to non-steroidal anti-inflammatory drugs (NSAIDs) but without side effects. Use extra virgin olive oil as your primary cooking oil or as a dressing for salads and vegetables.
6. Nuts and Seeds
Nuts and seeds, such as walnuts, almonds, chia seeds and flaxseeds, contain omega-3 fatty acids, fiber and antioxidants. They possess anti-inflammatory properties and can help alleviate arthritis symptoms. Incorporate a handful of nuts and seeds into your daily routine by adding them to smoothies, yogurt or salads.
7. Ginger
This popular spice has been used for centuries for its medicinal properties. Its active compounds, gingerols, possess anti-inflammatory and analgesic properties. This makes ginger an excellent remedy for managing arthritis symptoms. Incorporate fresh ginger into your cooking, drink ginger tea or use it in its powdered form in various dishes.
8. Green Tea
Green tea is not only a soothing beverage, but also a potent source of antioxidants and anti-inflammatory compounds. It contains a compound called epigallocatechin-3-gallate (EGCG), which has been shown to help reduce inflammation and protect against joint damage. Regular consumption of green tea can aid in managing arthritis symptoms.
9. Garlic
Garlic is a natural anti-inflammatory food. It contains a compound called diallyl disulfide, which helps suppress inflammation in the body. Garlic also possesses antioxidant properties that promote overall health. Incorporate fresh garlic into your meals by adding it to stir-fries, sauces or roasted vegetables. Alternatively, you can take garlic supplements, but be sure to consult with your healthcare provider first.
10. Tart Cherries
Tart cherries, also known as sour cherries, are packed with antioxidants and possess potent anti-inflammatory properties. They contain compounds called anthocyanins, which have been shown to reduce inflammation and provide pain relief in arthritis. Consuming tart cherry juice or including fresh or frozen tart cherries in your diet can help manage arthritis symptoms. You can also enjoy dried tart cherries as a snack, or incorporate them into baked goods and salads for a burst of flavor and health benefits.
Final Notes
Arthritis is a common condition affecting millions worldwide. It can cause pain, stiffness and reduced mobility. While medical treatments play a crucial role in treating arthritis, the foods we eat can significantly impact managing arthritis symptoms.
Incorporating anti-inflammatory foods into your diet can be a powerful tool for managing arthritis symptoms and promoting joint health. By including nutrient-rich foods like fatty fish, leafy greens, berries, turmeric, extra virgin olive oil, nuts, seeds, green tea, garlic and tart cherries, you can harness the potential of their anti-inflammatory and antioxidant properties.
Remember to personalize your diet according to your preferences, and consult with a healthcare professional or registered dietitian to ensure your dietary choices align with your specific needs. Embrace these foods as allies in your journey toward better arthritis management and improved overall well-being.